Cucumber, Radish and Melon Salad

Ingredients
1 pound (450 g) watermelon or honeydew
melon
1 small cucumber
Salt
Olive oil for frying
2 tablespoons (25 g) aked almonds
100 g fresh bean sprouts
810 medium radishes
4 green onions
A small bunch of watercress
Dressing
1 12 teaspoons clear honey
3 tablespoons walnut oil
1 tablespoon cider vinegar
Black pepper
Bulgur Wheat and Shrimp Salad
Ingredients
250 g bulgur wheat
1 small red onion, very thinly sliced
1 carrot, coarsely grated
1 tomato, diced
6 baby corn cobs, sliced into rounds
1/2 cucumber, diced
200 g shelled cooked shrimps
Lime and Chile Dressing
4 tablespoons extra-virgin olive oil
2 tablespoons lime juice
1 garlic clove, crushed
1/4 teaspoon dry chile akes
Salt and fresh-ground black pepper
Fruity Pasta Salad
Ingredients50 g fine green beans
125 g lean cooked ham
1 pear
350 g mixed coloured pasta shapes
75 g 25% reduced-fat mature Cheddar
cheese, grated
100 g peeled fresh pineapple, diced
12 small onion, finely chopped
4 tablespoons mayonnaise

4 tablespoons plain low-fat yogurt

12 teaspoon chopped pickled gherkin, or
to taste (optional)
1 teaspoon caster (superfine) sugar, or to
taste
juice of 14 lemon, or to taste
pepper to taste
cayenne pepper (optional)
120 g mixed salad greens, such as
arugula, watercress or baby spinach
1 tablespoon sunower oil (optional)
12 teaspoon balsamic vinegar, or to taste
2 tablespoons coarsely chopped walnuts
2 tablespoons dried cranberries (optional)
Rustic Broiled Vegetable and Rigatoni
Salad
Ingredients
200 g rigatoni or penne
1 large red pepper, seeded and halved
12 red onion, thickly sliced
1 eggplant, trimmed and sliced lengthwise
1 zucchini, thickly sliced
150 g button mushrooms, halved
200 g cherry tomatoes
80 g arugula
2 12 tablespoons shaved Parmesan
cheese
Dressing
2 tablespoons balsamic vinegar or lemon
juice
4 tablespoons extra virgin olive oil
2 tablespoons shredded fresh basil
1 tablespoon chopped capers
1 large garlic clove, crushed (optional)
pepper to taste
New Potato Salad
Ingredients
900 g tiny new potatoes, washed
2 tablespoons dry white vermouth or dry
white wine
1 teaspoon white wine vinegar, or to taste
pepper to taste

1 garlic clove, finely chopped

4 tablespoons low-fat mayonnaise
6 tablespoons plain low-fat yogurt
12 large firm cucumber, diced
80 g green onions, thinly sliced
4 tablespoons chopped fresh dill
2 tablespoons chopped fresh tarragon
fresh dill and tarragon leaves to garnish
Garlicky Tomato Salad
Ingredients
1 large leaf lettuce, large leaves torn into
smaller pieces
4 large or 6 small ripe Italian tomatoes,
about 500 g in total, sliced
2 cups cherry tomatoes, halved
16 fresh basil leaves
2 tablespoons toasted pumpkin seeds
2 tablespoons toasted sunower seeds
Garlic Vinaigrette
1 small garlic clove, finely chopped
1 12 teaspoons red wine vinegar
2 tablespoons extra virgin olive oil
pepper to taste
Crunchy Nut Coleslaw
Ingredients200 g white cabbage, finely
shredded
1 large carrot, coarsely grated
13 cup sultanas
4 green onions, finely chopped, with the
white and green parts kept separate
2 tablespoons low-fat mayonnaise
150 g plain low-fat yogurt
pepper to taste
30 g radishes, sliced
13 cup unsalted roasted peanuts
4 tablespoons chopped parsley or snipped
fresh chives, or a mixture of the two
(optional)
Tarragon Chicken with Baby Spinach
Ingredients
500 g boneless, skinless chicken breasts
1 1/2 cups reduced-sodium chicken or

vegetable broth
1 small bunch fresh tarragon
1 small lemon
3 black peppercorns
2 tablespoons sesame tahini
1 head chicory or other head lettuce
2 cups baby spinach leaves
2 oranges
14 cup toasted sliced almonds
Pepper
Warm Sesame Chicken Salad
Ingredients
450 g chicken breasts
1 cup fresh whole-wheat breadcrumbs
50 g cornakes, lightly crushed
4 teaspoons sesame seeds, plus extra to
garnish
1 teaspoon chili powder, or to taste
2 eggs
Salad
14 white cabbage
12 chicory
2 heads endive
Mango Chicken Salad
Ingredients
1 garlic clove, crushed
1 teaspoon grated fresh ginger
1 tablespoon reduced-salt soy sauce
2 teaspoons sunower oil
300 g chicken breasts
750 g new potatoes, washed
2 large sprigs fresh mint
120 g asparagus spears
1 ripe mango, peeled and sliced
150 g mixed baby salad greens, such as
spinach, arugula and romaine lettuce
Asian Chicken Salad
Ingredients
500 g romaine lettuce
150 g snow peas
1 can (398 ml) lychees, drained and cut in

half
1 large navel orange, peeled and cut into
sections
1 red plum, pitted and sliced
4 green onions, thinly sliced
370 g chicken breasts
Filet Mignon Salad
Ingredients
4 red peppers
300 g filet mignon
12 teaspoon pepper
2 garlic cloves
500 g green beans, trimmed
4 tablespoons balsamic vinegar
2 teaspoons extra virgin olive oil
2 tablespoons finely chopped shallot
120 g mixed salad greens
6 tomatoes, cut into 5 mm wedges
Shrimp, Melon and Mango Salad
Ingredients
400 g cooked peeled shrimp
1 mango
350 g honeydew melon, diced
8 cherry tomatoes, halved
112 cups arugula
14 cucumber, sliced
fresh mint leaves to garnish
Lobster Salad
Ingredients
250 g small red new potatoes, washed
2 tablespoons low-fat mayonnaise
2 tablespoons Greek-style yogurt
finely grated rind of 12 lime
pepper to taste
1 cooked lobster, about 500 g
2 small shallots, thinly sliced
90 g snow peas, shredded
90 g seedless red grapes
90 g seedless green grapes
1 cup watercress
2 cups arugula to serve

Smoked Trout and Pasta Salad

Ingredients
1 red pepper, seeded and quartered
1 yellow pepper, seeded and quartered
280 g penne rigati (ridged penne) or other
pasta shapes
280 g smoked trout fillets
1 orange
1 large avocado
2 green onions, sliced
2 tablespoons capers, well drained
1 12 cups arugula
French Tuna and Bell Pepper Salad
Ingredients400 g new potatoes
50 g fine green beans
2 quail eggs (optional)
220 g mixed salad greens
1 tablespoon chopped parsley
1 tablespoon snipped fresh chives
1 small red onion, thinly sliced
1 tablespoon tapenade (black olive paste)
2 garlic cloves, chopped
2 tablespoons extra virgin olive oil
1 tablespoon red wine vinegar
1 teaspoon balsamic vinegar
pepper to taste
1015 radishes, thinly sliced
1 can (170 g) tuna in water, drained
100 g cherry tomatoes
1 each of red, yellow and green bell
pepper, seeded and thinly sliced
8 black olives
fresh basil leaves to garnish
Tropical Salmon Salad
Ingredients8 cardamom pods, crushed
1 teaspoon cumin seeds
finely grated rind and juice of 1 lime
juice of 1 large orange
1 tablespoon reduced-salt soy sauce
1 tablespoon clear honey
pepper to taste
4 pieces of skinless salmon fillet, about

100 g each
150 g mixed colourful salad leaves, such
as radicchio, red coral or red oakleaf
lettuce
1 mango, peeled and diced 1 cm thick
1 papaya, peeled, seeded and diced 1 cm
thick
1 orange, peeled and segmented
Asian-Style Chicken and Pasta Salad
Ingredients
450 g chicken breasts
2 lemon or lime slices
1 tablespoon rice wine (sake or mirin) or
dry sherry
300 g farfalle (pasta bows)
1 large carrot, cut into matchstick strips
1 red pepper, seeded and cut into
matchstick strips
2 celery stalks, cut into matchstick strips
12 large cucumber, halved, seeded and
cut into matchstick strips
Waldorf Salad
Ingredients

3 Tbsp mayonnaise (or yogurt)

1 Tbsp lemon juice
Salt
Pepper
1 sweet apple, cored and chopped
1/2 cup red seedless grapes, sliced in half
(or 1/4 cup of raisins)
1/2 cup celery, thinly sliced
1/2 cup chopped, slightly toasted walnuts
Lettuce
Nicoise Salad
Ingredients
Vinaigrette
1/3 cup lemon juice or red wine vinegar
3/4 cup extra-virgin olive oil
3 Tbsp finely chopped shallot
2 Tbsp finely chopped fresh basil
1 Tbsp finely chopped fresh thyme
2 teaspoons finely chopped fresh oregano
or tarragon
1 teaspoon Dijon mustard
Salt and freshly ground black pepper